Breaded Brussels Sprouts with Beet Hummus
Breaded Brussels sprouts with beet hummus - Crispy, spicy vegetable straight from the oven. Photo: Iris Lange-Fricke
Healthy, because
Even smarter
Nutritional values
Breaded Brussels sprouts with beetroot hummus provide a lot of fiber and help to soothe an irritated stomach lining with its bitter substances. The small winter cabbage overtakes all its competitors with its vitamin C content and thus optimally strengthens the immune system. Beet also has a number of benefits to offer: Especially the content of folic acid and iron stand out. Thus, the colorful tuber can contribute to healthy blood formation.
If you have other vegetables at home or just want some variety, try breading other vegetables with the hazelnut-parmesan mixture. For example, cauliflower, broccoli or celery are particularly tasty. Instead of chickpea flour, conventional whole wheat flour is also suitable.
In this recipe, we use the liquid in which the chickpeas are pickled, called aquafaba. This provides the extra creamy consistency and is also used as an egg substitute in vegan cooking. For more inspiration for delicious hummus recipes click here!
(Percentage of daily recommendation)
| Calorie | 402 cal. | (19 %) | ||
| Protein | 25 g | (26 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 31 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 13.9 g | (46 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.9 μg | (5 %) | ||
| Vitamin E | 7.8 mg | (65 %) | ||
| Vitamin K | 256.5 μg | (428 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 7.1 mg | (59 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 273 μg | (91 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 17.9 μg | (40 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 153 mg | (161 %) | ||
| Potassium | 1,138 mg | (28 %) | ||
| Calcium | 318 mg | (32 %) | ||
| Magnesium | 126 mg | (42 %) | ||
| Iron | 5.4 mg | (36 %) | ||
| Iodine | 20 μg | (10 %) | ||
| Zinc | 3.6 mg | (45 %) | ||
| Saturated fatty acids | 5.4 g | |||
| Uric acid | 231 mg | |||
| Cholesterol | 123 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 18 ozs Brussels sprouts
- salt
- 6 Tbsps Chickpea flour
- 2 eggs
- 2 Tbsps milk (whole)
- 1 ¾ ozs Parmesan
- 1 ¾ ozs ground hazelnuts
- peppers
- 1 pinch Nutmeg
- 10 ozs chickpeas (can; drained weight)
- 2 Tbsps Greek yogurt
- 5 ozs Beets
- 3 Tbsps lemon juice
- 1 clove garlic
- 2 sprigs rosemary
Kitchen utensils
Preparation steps
Clean Brussels sprouts, remove outer leaves and cook in boiling salted water for about 5 minutes. Drain, rinse with cold water and drain.
In a bowl add chickpea flour, separately whisk eggs with milk. Grate Parmesan cheese and mix in a third bowl with hazelnuts, salt, pepper and nutmeg. Roll Brussels sprouts first in flour, then in egg mixture and repeat again. Finally, coat in the nut-cheese mixture on all sides and place on a baking sheet. Bake in a preheated oven at 200 °C / 400 °F for 15 minutes. Turn over halfway through the baking time.
Drain chickpeas in a sieve and save 4 Tablespoons of the liquid. Peel the beet and cut into small pieces. Peel garlic, wash rosemary, shake dry and pluck leaves. Put all ingredients including reserved liquid in a blender and puree together with Greek yogurt, lemon juice, and salt until creamy.
Remove breaded Brussels sprouts from oven and serve together with beet hummus.
